Two-Part Writing Exercise

Journaling is a great way to gain a deeper understanding of what stories you are telling yourself.  Use these insights when things aren’t going your way.  From there, you can consciously shift these stories to something more reasonable and balanced.

These two-part journaling exercises allow you to uncover your stories in part one. Then in part two, you can either shift negative stories to something more reasonable and balanced or apply the positive ones in new areas of your life.

In this exercise, you can use the audio file as a timer, and it will also guide you through this exercise.

What’s in this exercise?

Self-compassion grows as we recognize that we are not alone, challenges are a part of life, we are not perfect and it’s ok to stumble as we learn and grow.

Writing Exercise in Two Parts: Building Self Compassion

Exercise Process

Set Up: 3 Minutes

Bring to mind an experience that was challenging and did not work out the best for you.
Perhaps you did something that you regret.
Perhaps you did not succeed as you would have liked.
Perhaps you acted badly?

Journal Part A: 3 Minutes

What are you saying to yourself about that situation?
What were some beliefs about yourself?  Be honest!
Keep your pencil moving. If you run out of things to write, then write down, “I have nothing to write…”

Journal Part B: 3 Minutes

Take a viewpoint from your best friend or someone that loves you.
If you explained this situation to them, what would they say to you?
Keep your pencil moving. If you run out of things to write, then write down, “I have nothing to write…”

Reflection Exercise: 2 Minutes

Read what you wrote.
Reflect on the positive aspects of what you wrote.
Notice how you feel.

Compassionate Breathing Exercise: 2 Minutes

Breathe and bring some kindness and support into yourself.
You are not alone in this.
You are learning to get better.
You will be able to move forward.
Remind yourself to be kind if you stumble along the way.

Micro Practice:  Just Three Breaths

1. Breathe and become present.
2. Breathe and notice your emotions and feelings.
3. Breathe and ask yourself “How can I be kind to myself”?

Try it now!